WOD / Blog

Warm-up: Coach’s Choice Strength/Skill: Dumbbell Work WOD: 12 Minute AMRAP4 DB Box Overs (50/35)8 DB OHS (50/35)(4 per side)*Only 1 DB for both movements.* Stimulus/Focus: This WOD works movements we don’t practice enough. Focus on doing them right regardless of what weight you use. Cool DownPull Up Program7, 6, 5, 4, 4*5, 4, 3, 2, […]

Warm-up: Coach’s Choice Strength/Skill: Turkish Get Up (15 Minutes to Find Your 1 RM) WOD: 9 Minutes (Three 3-Minute Rounds)1 Minute HS Hold2 Minutes ME Wall Balls (20/14)(10’/9′) *Penalty: For every second out of the HS, subtract one wall ball from your score**Score: Total Wall Ball Reps Stimulus/Focus: This WOD will be a mental challenge. […]

Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (5 x 4 x 3 x 2 x 1) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 12 Minute GAFAP1 Shoulder Press (65/45)1 Strict Pull Up Stimulus/Focus: This WOD will be tough on the shoulders. Make sure to rest ample time between reps to avoid […]

Warm-up: Coach’s Choice Strength/Skill: Back Squat (20 Minutes to Find Your 1 RM) WOD: 3 RFT10 Back Squats (95/65)25 Double Unders20 HRPUs25 Double Unders30 Ab Mat Sit Ups Stimulus/Focus: This WOD is meant to tax your cardiovascular endurance as well as your muscular stamina. Find a pace that you can manage and keep moving. Aim […]

Warm-up: Coach’s Choice Strength/Skill: Deadlift (15 Minutes to Work the Uneven Deadlift Skill) WOD: Diane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Stimulus/Focus: Benchmark WOD! Set a PR! Already have a good one? Go for RX+ “Strict Diane!” Cool Down: Pull Up Program6, 5, 5, 4, 3*4, 4, 3, 2, 1

Warm-up: Coach’s Choice Strength/Skill: Power Clean (5 x 5)Use 70% for all sets. Lift on a 2 minute clock. WOD: For Time (20 Minute Time Cap)40 Power Cleans (95/65)400 Meter Run30 Power Cleans (115/75)300 Meter Run20 Power Cleans (135/95)200 Meter Run10 Power Cleans (155/105)100 Meter Run Cool Down: Pull Up Program-6, 5, 4, 4, 3*4, […]